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Demon eyes beyond belief . In the past , fat and I'm talking dietary fat here so is fat bad ? Well , dietary fat is vital to our well-being for so many reasons , and in today's episode I will discuss why . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified nutritionist , veteran law enforcement officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and well-being so they have more energy to do the things they love .

Speaker 1 0:55

Enjoy today's show and I get great pleasure in welcoming you to another episode of a healthy shift podcast . And thank you so much for joining . Now , please don't forget , when you get to the end of this , if you get any benefit out of it . I would be ever so grateful if you would please just hit that five stars . On Spotify , you can hit the three dots on my main page and you can just hit the five stars Bang , thank you very much . And on the Apple app , if you just scroll down to the bottom , you can hit five stars , and if you've got a few minutes , I'd really sincerely appreciate if you would actually write down just a few words of how you found the podcast and what it's doing for you , because other people searching will also be looking for a reason to listen to this podcast and you can help them with that , all right .

Speaker 1 1:51

So today , dietary fat . Now , before you start envisaging a plate that is piled high with greasy fries , let's just dispel some myths and get into the nitty gritty of why dietary fat deserves a place at you , the shift workers table . Now , dietary fats are not the enemy . In fact , they're in a central macronutrient that plays a pivotal role in our overall health and , as shift workers , we need to embrace the right types and the amount of fat to fuel our demanding workouts . Now , it's no secret that when dietary fat is low or our diet is poor and I'm talking dietary fat here , good fats , not the macros fats and the Kentucky fried fats and the takeaway fats , all right , I'm talking the good fats that when we start to suffer with a poor diet , this is where we start to get sick . So let's start having a look at dietary fat and see the role that that will actually play . So today , I'm going to pull back the covers and unveil the power of dietary fat and how it will help you , the shift worker , to thrive and not just survive .

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Now , in the realm of evidence based nutrition , the role of dietary fat is often misconstrued and , as a veteran shift worker with nearly four decades of experience , I understand the paramount importance of a well-balanced diet as we navigate the daily challenges of our 24-7 shift work . So , in today's podcast , we will dig into the benefits of dietary fat , shedding light on its crucial role in bolstering our health and well-being as a shift worker . And this is something that we don't think about . So let's just understand the basics . So , before we look into the benefits , let's just establish the foundation that dietary fats are a central macronutrients that play a vital role in various bodily functions . Now , contrary to the outdated notion that all fats are harmful , there's a nuanced understanding now that reveals that incorporating the right types and the amounts of fat into your diet is actually imperative for optimal shift working health . In fact , just health , full stop Around , half , double stop down dietary fat .

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Its key role , or one of its main roles , is to assist with vitamin absorption . Now , vitamins A , d , e and K are all what are known as fat soluble vitamins , which means that they are absorbed and stored in our adipose tissues , which is our fat cell , until it's actually needed . Now all the rest of them , like vitamin C and your B vitamins . They're all water soluble and if they're not used , we just urinate them straight out , but not vitamin A , d , e and K . To absorb vitamins A , d , e and K , we need to conure them with dietary fat , and this assists with the absorption , as they are transported through the body like fat . Now , fat soluble vitamins , including A , d , e and K , play crucial roles in various physiological functions and their benefits are essential for overall health . So here's a brief breakdown of their key functions and why they're important .

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Vitamin A it supports vision , particularly in low light conditions Hello shift workers Contribute to the health of skin and mucus membranes and also plays a key role in immune function . That rings a bell . Vitamin D I could not possibly have enough time in a podcast to list the benefits of vitamin D and how important it is to us , but let's just go through a few . It's essential for the regulation of calcium and phosphorus and promotes bone health . It assists with the absorption of calcium . It supports immune system function in a big way , and it may also have a role in reducing inflammation in the body . Now vitamin E . It acts as a superpower antioxidant which protects ourselves from antioxidative , from oxidative oxidative easy for you to say damage . It also supports immune function . Again Now vitamin K . It has benefits for essential for blood clotting and also for wound healing , and supports bone health by aiding in the regulation of calcium .

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As you can see , if we were low in dietary fat and we were not absorbing those fat soluble vitamins , it would really impact greatly on our health . So let's just shelf that one just for a minute and let's look at the energy value of dietary fat Now . Shift work demands sustained energy levels . It does over a period of time , and dietary fats serve as a reliable reservoir for us . Now , fats are a concentrated source of energy and they offer more than double the calories per gram at nine calories per gram compared to carbohydrates and proteins at four calories per gram . Now , this energy density is an absolute boon for us shift workers , because it's providing us with a prolonged and steady release of energy to fuel your demanding workouts . And what it also does is it keeps you more satiated as well . So proteins and fats keep you more satiated over carbohydrates .

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Now for brain health and cognitive function . As a shift worker , mental acuity is non-negotiable . So dietary fats , particularly omega three fatty acids , are an integral component of our brain cell membranes . Now , these fats support cognitive function . It enhances memory and contributes to the overall mental well being . So in a profession where mental sharpness can be a game changer , the inclusion of fat , the inclusion of healthy fats , becomes more paranoid , paramount .

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Okay , now hormonal balance . Shift work can wreak havoc on our hormonal balance . If you're having struggles with your hormone , gee , I can't even talk today . I'm sorry , but if you're having trouble with your hormones , and shift work in particular will wreak havoc on it because of the circadian de synchronization , which will lead to disruption in sleep patterns and overall well being , we need an adequate intake of dietary fats , which includes saturated fats , and cholesterol Is crucial for the synthesis of our hormones . So hormones like cortisol and testosterone . They play pivotal roles in regulating stress , energy levels and muscle function , all of which are essential when you're considering the thriving in a shift work environment . So keep that in mind , that the fats are used in the manufacture of hormones and help to keep them balanced . So that's another important one .

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Now inflammation regulation . The inflammatory response is a double-edged sword , in all honesty , but while acute inflammation is a natural and necessary part of the body's normal defense mechanism , chronic inflammation can be severely detrimental for our health . Now , certain fats , such as omega-3s , which are commonly found in fatty fish and also in flax seeds , exhibit anti inflammatory properties , and by incorporating these fats into your diet , you can actually mitigate the risk of chronic inflammation and its associated health issues . Another point mood elevation . Shift work can take its toll , and does take its toll on our mental health in a big way for numerous reasons , and this can often lead to mood swings and heightened stress levels . Now , dietary fats , particularly those again rich in omega-3s , have been linked to improve mood and reduce risk of depression . So by nourishing your body with the right fats , with dietary fats , you not only support your physical health , but you'll also bolster your mental resilience in the face of your challenging workouts . Okay , so that's the benefit . That's what we need to be getting this dietary fat into our diet for . So what's the practical tips that we can give in relation to that ? So , now that we've explored the benefits , let's discuss our practical tips for incorporating healthy fats into your shift working diet To choose wisely .

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Opt for sources of healthy fats , such as avocados , nuts and seeds and olive oil . Now , these fats are rich in mono unsaturated and polyunsaturated fats , which have been associated with numerous health benefits . A balanced intake . Now strive for a balanced intake of omega-3s and omega-6 fatty acids . While both are essential , in an imbalance can contribute to inflammation . Fatty fish , chia seeds , flax seeds and walnuts are all excellent sources of omega-3s . And be careful cooking oil . Pay attention to your cooking methods , and it's better that we use baking or grilling or steaming instead of deep frying , because as we heat and cool oil , so we damage the integrity of the fats .

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So how much dietary fats should we be consuming daily to be healthy ? Now , when dietary fat in our diet is low , you will certainly feel the difference because you'll be more hungry . You can see , from what I've actually already listed , the role that these dietary fats play in our diet . Now I personally and also the evidence supports , from an evidence-based perspective , that your intake should be no lower than 22% of your total daily energy for your own health and well-being . Now this means let's just have a look at an example , and I'm not going to go into everybody's individual diets , but if you're on a 2000 calorie a day diet or they're abouts , you need to be consuming a minimum of 440 calories in dietary fat , and this is a really important figure . Do not go lower than 22% of your daily dietary intake of fat , because you will start to run into some major health concerns and you can see the sort of things that would be suffering . One of the main things is immunity , and you will start to get sick . So you've got to make sure that your immunity is not only bolstered by your actual hydration , but also by dietary fat as well . It's very important .

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So what is there that Rog that we can include into our diet to actually help us ? So including healthy fats into our diet is , overall , for our well-being . So here's 10 just foods that are rich in healthy dietary fat that you can use . The main one , obviously , avocado . It's packed with mono unsaturated fats , and avocados are not only delicious , but they also contribute to heart health for us in a big way , and they've got dietary fiber as well . Olive oil , extra virgin olive oil so good for us .

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Fatty fish Now we have to be a bit careful down here and down under , because fatty fish is quite difficult for us to find , but we can get it in cans of sardines or mackerel . And salmon is not bad , but you want to be getting a good oily salmon to make sure that you're getting an excellent source of omega-3 fatty acids to support your brain and heart health . Now , nuts , almonds and walnuts are loaded with unsaturated fats and they're really convenient and something that you can just have a really good handful of and they will help lower that bad cholesterol as well . Chia seeds flax seeds . The next one on my list is dark chocolate Opfer dark chocolate with at least 70% cocoa content , not the dairy milk dark chocolate . It contains mono unsaturated fats and also is really good for antioxidants .

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Grain oil although it's high in saturated fat , coconut oil has a medium chain triglyceride , which are MCTs and that may offer health benefits , especially for a brain function , but we want to be careful with that as well . Eggs eggs are rich in healthy fats and they also provide things like choline and vitamin D and a full fat Greek yogurt is really good as well , a good source of healthy fats and protein . Greek yogurt can be a satisfying and nutritious addition to your diet because you can literally just add protein powder . Some wheat beaks , some oats , do whatever you like with it . You can mix it up and just make it a good overall . So there you go , that's dietary fat .

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Now , the next one I want to do as well is I want to do carbohydrates . I've done protein . Protein's been done to death , but I think the dietary fat , the main macronutrients , are really , really important for people to understand and to not demonise . So , to wrap it up , in the intricate dance of our shift work , where energy , mental acuity and resilience are paramount , dietary fat literally emerges as a silent but really powerful ally for us as a shift worker . Now , by embracing the right fats into your nutrition strategy , you actually pave the way to be more healthy . You'll be more energised , you'll have longer satiety , so you'll be fuller for longer , and your life will be much more fulfilled outside of that shift work . You won't be landriding around in bed because you got sick .

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So , as a seasoned shift worker , remember your dietary choices are not just about survival , but they're actually about thriving . And remember , fellow shift workers , your health isn't non-negotiable . It is the foundation that allows you to excel in your career and enjoy life beyond the workplace . By taking these evidence based steps , you're not only just surviving , you're actually thriving . So keep pushing forward and remember I'm here to support you every step of the way . Stay committed to nourishing your body and prioritising your wellbeing and , as always , please remember to be patient and kind to yourself as you navigate the challenges of shift work and prioritise your mental health and wellbeing . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to Ahealthyshiftcom . I'll catch you on the next one .